Saw a post by a 50 y/o guy asking advice, but his goals and mine differ, so thought I’d try to get some suggestions with a new topic.
If this should be posted elsewhere I apologize.
Here we go:
47 y/o male, 6’2", 225lbs, right hand very weak due to an injury in the military in '91.
Goal: (1) Strength (entire body) (2) Toned muscles
I do not have access to what we’d consider a “good” gym (i.e., Gold’s) with free weights. I (sadly) have to go to a Planet Fitness which is loaded with machines, a good assortment of dumbbells and the only barbell stuff is 3 smith machines. No squat rack, or barbell to use without one.
Because of my hand, when using over 50lb dumbbells, I use lifting straps. Pull movements are 5 times as hard for me as push movements.
What would a strength building program look like to you if you were considering MY parameters?
I’m flexible with the diet, and am ok with using supplements as needed. The goal is most important to me, vs. the required steps to achieve it.
Money for supplements is not abundant. Could maybe go $300/month on them.
Please know that it has been a while since I was faithful in working out, and am much weaker than I am ok with. I figure if I work on strength, the rest (lithe muscle visible under skin) will be easier in the future?
Am trying to rebuild the foundation I had 20 years ago. Oh, I hate indoor cardio stuff, especially ellipticals.
3 years ago, I was at 387lbs bodyweight by the way. But even at a loss of 162, there’s a good 20lbs to go, and my strength has decreased, probably due to age, lack of activity outside of the gym, and not being able to use my dominant hand much. But I just do not care how much more pain lifting causes at this point. Screw it. I’ve gutted stuff out that was worse.
Thank you for any help/input.
Below my signature is a mini of what I started doing Monday 2/2/17
Dumbbell chest press: 30, 40, 45lb x 12 reps each
Dumbbell rows: 40, 50, 55 lb x 12 reps
Seated cable row: 60, 70, 80 x 12
DBell forward raise: 25, 30, 30 x 12
DBell seated shoulder press: 25, 30, 35 x 12
Leg Ext machine: 60, 70, 80 x 12
Ham curl machine: 50,60, 70 x 12
Weighted ab machine (crunch) 50lb x 50
I did workout today, but will spare you the details.
Example of tomorrow’s planned workout:
Seated cable row: 70, 80, 90 x 10
DBell Row: 50, 55, 60 x 10
Cable Lateral Pulldowns: 60, 70, 70 x 12
Leg Extension machine: 70, 80, 90 x 10
Ham curl machine: 60, 70, 70 x 10
Calf presses using hammer strength leg press: 235 x 12-15
Ab crunch machine: 60lbs x 50
My typical day’;s food intake:
0600 - protein drink
0800 post workout protein drink
1100 - 4 scrambled egg whites
1700 - 12 oz red meat, veggies
2100 - protein drink
No current supplements. Mix in some of that digestive system powder stuff with the protein drinks 2 of 3 times. I know I need to use broccoli & cauliflower, etc. as well, but have gotten into a minimalist sort of diet from getting rid of a lot of ugly fat, so mixing up protein powder with water is just more comfortable to me than actually cooking stuff most of the time.
Fluids: Water approx. 1.5 ga/day; Coffee (black) 2-6 cups/day
1-2 bottles Guiness one evening per week max